Forget your worries about tilapia and give this air fryer version a try
We’ve reeled in a delicious and healthful recipe for walnut-crusted tilapia that's quick and easy to make. This flaky, white fish is an excellent source of vitamin B12. Following the guidelines from the American Heart Association to eat fish twice a week, we’re offering a main course that may become a regular on your table.
In the past, tilapia has been controversial because of concerns over farming practices and contamination, but there’s no reason to avoid it now. In recent decades, fish farming practices have changed, and some countries now use recirculating aquaculture that involves using plants help to keep the water clean. As a result, many seafood-monitoring groups consider tilapia safe to eat in moderation.
How does tilapia stack up nutritionally? It is very low in fat, with about 3 grams per serving, but because it's low in fat, it doesn’t have as many of the omega-3 fatty acids as a fattier fish like salmon. A 3.5-ounce serving of tilapia contains about the same amount of omega-3s as catfish and shrimp. Omega-3 fatty acids are good for the heart because they decrease inflammation and lower triglycerides in your blood. Pairing the tilapia with a walnut crust gives the dish texture, and provides additional omega-3 fatty acids, along with folate, calcium and potassium.
Before you shop for fish, you may want to check the current health rankings because farming practices may change. The national consumer guide Seafood Watch from Monterey Bay Aquarium puts fish into four groups: best choice, certified, good alternative and avoid. Tilapia is listed under the certified category for most countries, but tilapia from China should be avoided at this time.
If you have any leftover fish from this delicious dish, consider putting it on a salad the next day. And the next time you want to cook something healthful in your air fryer, think about this recipe. We promise you’ll get hooked.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email HenryFordLiveWell@hfhs.org.
Air Fryer Walnut-Crusted Tilapia
Serves: 4 servings / Prep time: 15 minutes / Total time: 35 minutes
2 tablespoons light mayonnaise
1 tablespoon Dijon mustard
2 teaspoons lemon juice, fresh
4 tilapia fish fillets, 4 ounces each
¼ teaspoon salt, divided
¾ teaspoon ground black pepper, divided
½ teaspoon dried basil
¾ cup walnuts, finely chopped
2 teaspoons canola oil
1 medium onion, sliced
3 cups mustard greens, cut into 1-inch strips
¼ teaspoon garlic powder
In a small bowl, stir together mayonnaise, mustard and lemon juice. Pat tilapia fillets dry with a paper towel. Spread mayonnaise mixture equally on fillets. Sprinkle ⅛ teaspoon salt, ½ teaspoon pepper and dried basil over the fillets.
Place chopped walnuts on a flat plate. With the mayonnaise mixture facing down, press each fillet into chopped walnuts. Heat an air fryer to 350 degrees and cook fillets for 8 minutes or until the nuts are browned and the fish is flaky.
Meanwhile, heat canola oil in a large sauté pan over medium heat. Add onions and cook for 3-4 minutes or until translucent. Add mustard greens, remaining ⅛ teaspoon salt, ¼ teaspoon garlic powder and remaining ¼ teaspoon black pepper. Cook for about 7 minutes or until tender, adding a quarter-cup of water if pan becomes dry. Divide the mustard green mixture among four plates and arrange one fillet on top of each.
From Henry Ford LiveWell
322 calories (59% from fat), 21 grams fat (2.5 gram sat. fat), 9 grams carbohydrates, 27 grams protein, 253 mg sodium, 59 mg cholesterol, 93 mg calcium, 3.5 grams fiber. Food exchanges: 2 vegetables, 3 ½ protein, 1 fat.
This article originally appeared on Detroit Free Press: Tilapia with walnut crust is ready in minutes in an air fryer
